📅 Day: Thursday
🎯 Focus: Flexibility (dynamic + static), mobility, range of motion improvement
⏰ Duration: 60 minutes

🕒 10 Mins – Warm-Up (Top to Bottom)

Goal: Gently elevate heart rate and prep muscles for stretching

Routine:

• Neck rotations + arm circles – 2 mins

   

• Side bends + shoulder rolls – 2 mins

   

• Hip openers (hip circles + leg swings) – 2 mins

   

• Knee hugs + walking lunges – 2 mins

   

• Jumping jacks + ankle hops – 2 mins

   

🧠 Note: Keep movements controlled and flowing — avoid jerks.

🧩 1st Part (20 Mins) – Fitness + Basic Flexibility Drills

Objective: Mobilize major joints and start full-body flexibility routines

Drills:

1. Standing Forward Fold – 3 sets of 30 sec

    

2. Butterfly Stretch (inner thighs) – 3 sets of 30 sec

    

3. Cat-Cow Pose (spine flexibility) – 8 reps

    

4. Side Lunges (hold + dynamic swings) – 3 sets

    

5. Quad Stretch (standing) – each leg 30 sec

    

6. Wrist & Shoulder Wall Stretch – 2 sets

    

7. Seated Hamstring Stretch – 2 sets each leg

    

8. Dynamic Leg Swings – front/back & lateral – 10 reps each leg

    

🥊 2nd Part (20 Mins) – Advanced Flexibility + Combat Movement Integration

Objective: Improve functional flexibility for boxing/MMA movement

Drills:

• World’s Greatest Stretch Flow (hip + spine + hamstrings) – 2 rounds

   

• Hip Flexor Stretch to High Knee Bounce (5 reps each side)

   

• Deep Squat Hold + Arm Reach Rotation – 2 rounds of 30 sec

   

• Partner Hamstring Assist Stretch (PNS technique)

   

• Boxing Shadow Drill with Full-Range Rotation (torso mobility) – 3 sets

   

• High Kicks (front/side) with control & reach – 2 rounds

   

• Spinal Rotation on Knees + Jab-Cross from twist position – 3 sets

   

💡 Coach Tip: Stress smooth transitions. Breath control enhances muscle lengthening.

🧘‍♂️ 10 Mins – Cool Down (Static Stretch + Breathing)

Routine:

• Seated Wide Leg Stretch

   

• Supine Twist Stretch

   

• Cobra Pose (spine + abs)

   

• Child’s Pose (spine decompression)

   

• Reclining Butterfly Stretch (hips + groin)

   

• Diaphragmatic breathing – 3 min

   

• Box breathing (4:4:4:4) – calm nervous system

   

✅ Coach Notes:

• Emphasize the role of flexibility in injury prevention and performance

   

• Encourage members to stretch post-workout and before sleep

   

• Track mobility benchmarks monthly (toe touch, deep squat, wall shoulder mobility)